Announcement/Reminder: There will be no 6:30pm class on New Years Eve and only an 11am on New Years Day.
CrossFit Alloy WOD For 12/20/2013:
Weight:
Split Jerk
1, 1, 1, 1
MetCon:
As Many Round as Possible in 15 Min:
1 Stair Climb
Burpee Broad Jump to the Platform
15 Jump Over Boxes (30/24)
Burpee Broad Jumps to Stairs
Post Weight and Rounds to Comments
Scaling:
Strength: Everyone is Platinum. This is a movement that we have not done for a while. Some athletes may have never done it. Unless you are confident in the movement, start light and maintain perfect form.
MetCon:
Platinum: As written above.
Steel:
AMRAP 15 Min:
1 Stair Climb
Bupree Broad Jumps to Platform
15 Jump over Boxes (24/20)
Burpee Broad Jumps to Stairs
Brass:
AMRAP 15 Min:
1 Stair Climb
Burpee Broad Jumps to Platform
10 Jump Over Boxes (24/20)
Burpess Broad Jumps to Stairs
Bronze:
AMRAP 15 Min:
1 Stair Climb
5 Burpee Broad Jumps, Jog to Platform
10 Jump over Boxes (20/short box)
5 Burpee Broad Jumps, Jog to Stairs
Split Jerk: 75 lbs. for 3 reps. Still keeping it light as I work through a right shoulder issue.
WOD: 5 rounds plus 1 stair climb. Great job Megan and Mel!
Split Jerk – 205 lbs from the rack (PR)
Platinum – 5 rounds plus 16